How To Do Salabhasana (Locust pose) Steps, Benefits and Precautions


Salabhasana (Locust pose)The locust pose or salabhasana is a intermediate pose. It is very good exercise to increase flexibility of your body. It tones your abdomen. The preparatory poses for locust pose are such as cobra pose (bhujangasana), cow pose (gowmukhasana), Bridge pose (setu bandha sarvangasana), upward dog pose (urdhva mukh svanasana), hero pose (virasana). The Locust pose prepares your body to perform deeper backbend such as bow pose (dhanurasana), upward dog pose (urdhva mukh svananasana), wheel pose (urdhva dhanurasana).

Salabhasana (Locust pose) Steps:-

  • Lie on your stomach on the mat. Keep your hands by yours sides and your forehead resting on the mat. Extend your legs straight behind you, hip-width apart. Do not roll your feet inward or outward. You should simply press your weight evenly across the tops of both the feet.
  • On inhalation raise your head to look forward. On your exhale lift your chest and arms. Keep your arms alongside your body with your palms facing down. Lift your upper spine and reach your arms back towards your feet.
  • Using your inner thighs lift your legs up towards the ceiling. Your weight should rest on your lower ribs, belly and front pelvis.
  • Your chest should be lifted as you widen across your collarbones. Extend your shoulder blades away from each other.
  • Gaze at your cheeks and keep your breath smooth and even.
  • Hold the pose for 15-20 seconds or more.
  • To release the pose exhale and slowly release your body to the ground. Place your right ear on the mat and Rest your arms at your sides for a few breaths. Repeat the pose again for the same length of time and then place your left ear on the mat.


Ardha salabhasana (Half locust pose) Steps :-

This variation is about lifting only legs up from the ground. Let’s go through it

  • Lie on your stomach on the mat and place your chin on the mat.
  • Roll to the left and place your right hand on the mat. Your palm should be down and fingertips reaching towards your toes.
  • Then, roll to your right side, place your left hand on the mat in same position. Your forearms should be completely underneath your torso. Keep your elbows near your lowest ribs and your wrists along the lowest part of your abdomen.
  • Press your body weight on your forearms and hands.
  • Now lift your right leg up, and let left leg rest on the floor.
  • Then, lower your right leg and rest it on thr floor. Lift your left leg and lower it.
  • Now tuck your chin slightly and press your mouth into the mat.
  • Press your weight forward and lift your both thr legs up.

Benefits :-

  • Locust pose strengthens and increases flexibility throughout the entire back of your body.
  • It also bring flexibility to your spine, legs, buttocks, and all the muscles surrounding your ribs and upper torso.
  • It improves posture and receive stress.
  • It strengthen the abdomen and chest muscles.

Contradiction / Precautions :-

  • If you have any recent or chronic neck or back injury, do not practice this pose.
  • If you are experiencing headache currently , do not practice this pose.



Actress Priya Mohane

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